Hulk Smash!

Hola! Happy Wednesday!

This week I am continuing to run by feel. When I set out last night I didn’t have a specific pace or distance in mind – I just wanted to run between 2 and 5 miles. I ended up doing a 5K loop down to the beach and back.

7pm3.113:0984* (feels like 92)75%

(^ Yes I am jealous of everyone else in the world talking about their beautiful 60 degree fall runs!)

Although I’m not yet in half marathon training mode, there are a few things I am already starting to do differently in preparation to UNLEASH THE BEAST!



Just kidding!

But there are a few modifications I want to make to my routine to help me become a stronger runner this winter. First I am taking a leaf out of Cheryl’s book and I am going to incorporate a cool down walk into all of my runs.

I don’t know about you, but normally I run right up to my front door, rush in the house for a quick stretch and then move on to the 500 other things I need to do. I never really reflect on my run until hours later when I sit down to write my blog post.

By incorporating a cool down walk I can check in and see if any body parts need a little extra rolling/stretching TLC and I can think about what went well/poorly during the run.

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I’m also going to start posting my Garmin selfies. Not because I think they are super interesting, BUT I do think the extra accountability will be good for me.


If I don’t post a Garmin pic you can now assume that I either didn’t hit my distance and/or pace goal for the day and call me out on it!

Although I’ve only done two runs so far since Portland on October 5th, I have been really happy with how quickly I’ve recovered from the marathon. I wasn’t really sure what to expect… especially after my incredibly stupid decision to take the red eye home.

When I initially stepped off the plane and started walking up the ramp to the airport I actually broke down into tears. I could barely bend my SUPER STIFF legs to make them move. At that point I thought it might be weeks before I could run again!

It’s actually pretty amazing how fast the body goes to work repairing itself!

…. and how quickly the mind forgets all the uncomfortable things that happened and is like “let’s run another marathon again soon!”

I think I just have marathon fever after reading all of the exciting Chicago recaps! If you haven’t yet, go check out Lauren’s recap — she ran a personal best of 3:06!!!!! 

Do you use any running networks like Strava or Garmin Connect to share your stats with your friends?



  1. October 15, 2014 / 5:58 am

    If it makes you feel better.. it was a horrible 70 degrees yesterday + humid!! Got attacked by mosquitos :/

    • October 15, 2014 / 10:27 pm

      Oh no, mosquito bites are the world!

      I feel your pain a bit though. I have an ant bite on my ankle in a spot that my running shoe rubs against so all run I can feel the itch! UGH!

  2. October 15, 2014 / 7:30 am

    You have recovered from your marathon really fast which is awesome! I’m already feeling much better today but I’m still not running until I get to the doctor and get these pesky injuries figured out!

    • October 15, 2014 / 10:30 pm

      I am so glad you’re starting to feel better already! Sleep is really the best medicine. Every time I would go to sleep I would wake up feeling 10X better!

      I hope the doctor can shed some light and you are back to running soon!

  3. October 15, 2014 / 7:50 am

    I use Garmin connect, but I am only “linked” to my husband. I don’t really know how to find other people on there, plus I would get nervous about too many people seeing my route!

    • October 15, 2014 / 10:31 pm

      Me too! Although I think any long time reader who lives in my city could probably figure out my route easily, but I really only run during times there are other runners out!

  4. October 15, 2014 / 7:54 am

    Hi! I’ve been offline for what seems like ages! (four days lol…) That’s a great and kind of novel idea haha re: the cool down walk. Seriously, I am very much a run to the front door, then do a couple of half-arsed stretches while I’m stepping into the shower. Hmm, I think I may too add in a walk tomorrow. Thanks Kristina! 🙂

  5. October 15, 2014 / 8:05 am

    It’s great that you’ve recovered so fast! Many of my friends have taken off a week and then eased back into shorter, “easy” runs. I think it really depends on how much you push it and if you injured yourself during the race. I like the accountability!

    I always build a .13 mile warm-up/cool-down walk from the intersection closest to my house. It’s not much…but just enough. Sometimes I’ll walk it twice if I need to. I should do more (it only takes me a couple of minutes) but at least it’s something. I’ve noticed it really does help with recovery though!

    As for accountability, I do use Garmin Connect but just for myself and to track my stats. I love this group on Facebook that Ted Spiker of Runner’s World, the columnist for The Big Guy Blog, started. It’s called The Sub-30 Club and almost everyone there is aiming to run a sub-30 minute 5K. We have people who have achieved this and are fast runners now but stick around for the community, people like me who are in the 11-13ish minute range just itching to hit this goal, and others who are just starting out and running/walking 15-20 minute miles. It’s really an inspiring community. The only problem is that it’s a really chatty group, so sometimes I have to turn off notifications or it blows up my Facebook feed 🙂 I suppose there are worse problems to have!

    • October 15, 2014 / 10:36 pm

      That’s a great idea to build in a .13 cool down into each run. That’s basically what I did last night, I ran out just a little bit farther than 1.7 so that I knew I would hit 5K a couple of blocks before I got back home.

      I agree that recovery is such an individual thing. I’ve done a couple of runs that have felt pretty good, but I know someone who just rocked a 5K PR, another runner who is already running 5+ miles at a go, someone else who is running a half marathon just a week after a marathon she BQ’d at, etc. (<

  6. October 15, 2014 / 8:20 am

    It’s funny because I totally skipped my cool down this morning. I have convinced myself I was over stretching, so instead of stretching for 10 min and cooling down after my tempo run, I jumped in the shower and did a few stretches in there. Then I just could NOT STOP SWEATING from my run since it was oddly warm and humid out this morning.

    • October 15, 2014 / 10:37 pm

      I am SO GLAD that everyone is chiming in saying they are still having hot days. Suffering loves company 🙂

      I hate those runs where you jump in the shower and come out still sweating because you couldn’t cool down in the hot shower. It makes me still feel gross!

  7. October 15, 2014 / 8:22 am

    Walking when I am done with a run….hmmm….I might try that! I love that you are going to hold yourself accountable by posting your Garmin pics! That is awesome! I know its something I need to do more of as well. There really isn’t a reason not too. We are all runners right? Some faster, some slower, there are good runs and bad ones. We all have them so we should proudly share what we accomplish daily, whether we personally like it or not, its still something to be proud of!

    • October 15, 2014 / 10:38 pm

      Exactly! We’re all running at different paces, but we can hold each other accountable and encourage each other as we get better!

  8. October 15, 2014 / 8:25 am

    Unleash the beats, that’s awesome lol. I’ve never thought about incorporating a cool down mule, I may have to add that to my runs too. I use garmin connect and just recently started looking at strava (because of sage Canada 🙂 ).

    I’ve noticed the same thing about how our body repairs itself. It truly is amazing. Ill knock out my long run and be sitting I’m n the shower thinking my day is ruined. Site enough hours later I’m able to walk normally and can go about my day. The body is amazing.

    • October 15, 2014 / 10:40 pm

      Haha Sage and every single other ultrarunner uses Strava! I feel so uncool for not using it but I feel like I already track my runs in so many places (Garmin Connect, training log for my coach, the blog, etc!)

  9. October 15, 2014 / 8:37 am

    You may be jealous of the 60s but we are very jealous of your BEACH LOOP! Hi, hello I’d do anything to run near a the water every day, choose me!

    I used to be addicted to my Garmin but now I find it kind of liberating to do some runs without it and that way I truly go at the pace my body is telling me to go.

    • October 15, 2014 / 10:42 pm

      I totally know what you mean about the freedom of not looking at your Garmin! I always bring mine because it feels weird to head out the door for a run without it, but sometimes I turn the face around so I can’t see it and just run by feel. Those kind of runs always feel so good and are totally necessary for mental health! 🙂

  10. October 15, 2014 / 9:15 am

    You know I love the cool down walks…the dogs do too. However, 2 days ago I needed to get a jacket before walking–it was too cold! (the past 2 days have been warm though). You may be jealous of the cooler weather, but in a month or 2, you will be the envy of us all!
    I use Strava and I connect with my husband and sister in law. I like how it gives you personal bests on segments, and it is a good way to keep track of runs. When I first started using it I was freaked out about sharing the info about a run, but I am used to it now. I like the accountability, it keeps it real–not every run is stellar!

    • October 15, 2014 / 10:43 pm

      Oh, I had no idea Strava would give you personal bests on segments, that’s a really cool feature! I might need to sign up so that I can track my PR’s on the bridge! Some days I feel like I’m flying up it and other days I feel like I’ll never get to the top. I never really track how long it takes but it would be interesting to know!

  11. October 15, 2014 / 12:25 pm

    I like walking cool downs when I have time for them. When I do not take the dogs for a run with me and I feel guilty the whole time, I come home to get them for a little walk.

  12. October 15, 2014 / 1:27 pm

    I have Garmin Connect but haven’t ever shared anything through it.
    I’m a huge fan of the walking at the end of a run. I used to be like you and just stop but now I usually slow down to a super easy pace and finish off by walking – it makes me feel so much better!!!

    • October 15, 2014 / 10:45 pm

      In my limited experience with it so far I have noticed it helps me really check in with my body. During my run I didn’t notice any tightness in my right quad, but during my cool down I could feel it a bit. I bet if I had just rushed right into the house and got distracted by everything else I wouldn’t have noticed the tightness until it got worse!

  13. October 15, 2014 / 3:21 pm

    When I run with my mom we always do a cool down walk at the end, but when I run alone I usually don’t (depending on where I run, ofc). I don’t have Garmin or anyhing.. Or, I have a Polar watch, but I don’t know if they have anything like that (I also don’t use it much anymore because the pulse belt connected to it is too big and it’s annoying). I use the Endomondo app though 🙂

    • October 15, 2014 / 10:47 pm

      I’ve heard good things about Endomondo! I used to use RunKeeper Pro before I got my Garmin and thought it was really good!

      That’s so awesome that you get to run with your mom, I would love to do that!

  14. October 15, 2014 / 7:13 pm

    Very interesting! I guess I hadn’t thought much abut my cool downs…I always walks some, stretch and walk some more. Every so often I will walk less than 5 min. but not often – usually about a mile 🙂 You did a great job on the 5K pace – that’s still really hot and humid. I had a few nice days but it’s been in the upper 80’s here a bunch. At least early in the morning it will be in the 60’s. I would be crazy by now if it didn’t! It poured rained here all day it’s supposed to be cooler for a few days – i hope!!

    • October 15, 2014 / 10:48 pm

      Ahhh 60s in the morning is such perfect weather. That’s what it was like in Europe and I was in heaven!

      • October 17, 2014 / 1:04 pm

        I bet!!

  15. October 15, 2014 / 9:33 pm

    The “Garmin selfies” will definitely help keep you accountable! I’m planning on getting a Garmin soon, right now I use my Runtastic app but I haven’t done any connecting with friends etc via the program. My warm up and cool down walks are mandatory for me now. I used to skip them, but they help me stay injury free so I make it a habit to do them

    • October 15, 2014 / 10:49 pm

      I am making them mandatory too! I can definitely see how they could help with injury prevention. I’ve been lucky so far to not have any serious injuries and I definitely want to keep it that way!

  16. October 16, 2014 / 3:41 pm

    I am horrible at warming up and cooling down. The warm up is probably more important for me, because I tend to go out too fast. I’m sorry that it’s still very hot and humid where you live. What month(s) in Florida are your favorite for running? It will cool down at some point, right? I use Garmin and Strava. I like Strava more for cycling, but it’s nice for discovering new routes and looking at elevation profiles. Before the Portland marathon, I actually looked at the elevation profile on Strava, which was much more accurate than the profile they posted on the marathon home page.

  17. October 17, 2014 / 5:46 pm

    It finally hit 68 in the mornings here. OMG I HOPE IT’S COOL FOR RACE DAYS THIS WEEKEND!

    I love when workouts leave me feeling like F YEAH I DID THAT! :o) And yeah, it’s awesome that you’ve recovered so quickly!! That’s great news!

    • October 19, 2014 / 10:05 pm

      I KNOW! The weather in the mornings has been so perfect. Now I’m really looking forward to the couple of days where it’ll stay cool all day!